Let Go and Move Forward

“Brethren, I do not count myself to have apprehended; but one thing I do, forgetting those things which are behind and reaching forward to those things which are ahead, I press toward the goal for the prize of the upward call of God in Christ Jesus.” Philippians 3:13-14 NKJV

In a story titled “I Compared Myself to the Runner I Used to Be—I’m Learning to Let Go and Move Forward” published by Runner's World yesterday, Cindy Kuzma said, “In November 2025, I crossed the finish line of the Scottsdale Every Woman’s Marathon, and took a breath before looking at my watch. When I finally peered down, the time I saw was more than 30 minutes behind what I’d run for a marathon the year prior. In fact, it was the second-slowest of my 24 marathons.”

 
She went on to say, “Objectively, I knew there were plenty of good reasons for this. A summer injury interrupted my training, and, while I was able to safely build back up to cover the distance using walk intervals, I came in slower than I had originally anticipated. My first emotion upon finishing was gratitude for the experience and for finishing healthy, but seeing the cold, hard numbers—not to mention the race photos—stirred up other feelings, too.

I’m a masters athlete now, and, even if I’d had the perfect training block, I’d be nowhere near my personal best, 3:21:02 at the 2009 Chicago Marathon. Not only are my times slower, but my shorts and tank are a couple of sizes larger than they used to be.

I’ve tried, for years, not to compare myself to others, whether it’s athletes I know in real life or those whose highlights pop up in my social media feeds. As runners, we often focus on numbers, and our culture prizes looks, so it’s tough to keep that noise at bay. Now, I have a new runner I can’t quite measure up to: My younger self.”

After lamenting over the way her running has changed (titling the description ‘The Plight of the Aging Athlete’) as she’s gotten older, Cindy detailed how other masters runners (those over 40) and sport psychology experts showed her “how to fight for my future instead of my past.” This allowed her to avoid looking back at the runner she once was and focus on the runner she is now and, more importantly, the runner she wants to be in the future.

 
And, you know, as this story clearly illustrates, time stands still for no one. Every person will eventually age and will be faced with physical limitations. Thankfully, the very opposite is true in our spiritual lives because, although we mature in our relationship with Christ, we don’t have to slow down. In fact, according to Paul we should be picking up speed as we get closer and closer to our final finish line! 

This is something we do by refusing to look back at who we once were, and looking forward to what lies ahead—something Paul explained when he said, “Brethren, I do not count myself to have apprehended; but one thing I do, forgetting those things which are behind and reaching forward to those things which are ahead, I press toward the goal for the prize of the upward call of God in Christ Jesus.” 

Because Paul realized that he had not arrived, there was only one option open for him. He had to press on. Just as we have to.

“But Jesus said to him, “No one, having put his hand to the plow, and looking back, is fit for the kingdom of God.’” Luke 9:62

We, like Paul must put our hand to the plow and refuse to look back. We must press on with all our physical strength and mental fortitude to do God’s will and not our own. Which means we are to be so focused on running the race for God’s glory that we don’t allow those things which are behind us (our past) to distract us, whether they be good things or bad things. We must let go of past glories or regrets and strain forward for spiritual perfection, not self-reliance. And we must focus on today's work (thereby putting our hand to the plow) and "to those things which are ahead" that we might be found "fit for the kingdom of God."

So, choose to let the past go and move forward my friend. Refuse to look back at past failures, disappointments, sins, or even past achievements so that you can strain forward like an athlete focused on winning the race. It won't be easy but it will be worth it!

Heavenly Father, thank You for reminding us that as new creations in You, we are not to let our past dictate our future. Help us to let go of and forget anything that's holding us back from serving You as we should, that we might press on toward the goal of being a fit co-laborer with Christ. Remind us Lord that we are running this race for You and not ourselves. It's in your precious name we pray Jesus. Amen. 

Happy Running!

 

BASS PRO MIDWEEK MOTIVATION - Strengthen Your Intrinsic Motivation

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let’s get started by talking about the obvious. It’s cold… really cold. Especially if you run in the early morning hours like I do and have to brave single digit temperatures (and let's not forget about those frigid Missouri winds as well). 

Which means it’s hard to get out the door sometimes. Especially without something to motivate you like a big crowd cheering you on or the anticipation of a finish line festival. There’s just not a whole lot going on when the mercury dips.

This is the very reason that every runner would do well to find some intrinsic motivation rather than extrinsic. To better understand this concept, consider that extrinsic motivation comes from outside (rewards, praise, avoiding punishment, etc.), while intrinsic motivation comes from within (enjoyment, satisfaction, personal growth, to set a good example, to treat your body like a temple, etc.), making intrinsic motivation better for doing hard things and achieving long-term goals, and extrinsic useful for routine tasks or getting started.

For winter running then, intrinsic motivation can be a great driving force to spur you to get in the miles when you’d rather be snuggled up under an electric blanket on the couch-- because it is personally meaningful and rewarding, not because of external rewards or pressure.

This type of motivation will have you running because:

• You value how it makes you feel

• You enjoy the process

• It aligns with who you are

• It supports your long-term goals

As I said before, when it’s cold outside, there are fewer reasons to run that come from the outside world. Winter running requires us to make an internal decision that says,“I’m running today because it matters to me.”

Intrinsic motivation creates consistency because it isn’t dependent on comfort or recognition. It keeps runners showing up when they're all alone, when progress feels slow, and when there’s no sign of a warmup in the forecast. 

As a long-time running coach, I’ve learned that the runners who make the most progress year-round are the ones who run from internal commitment—not convenience. And as a long-time runner, I've learned that those who run because of internal commitments are way more apt to put in the work when it not's convenient or comfortable. 

Now that we've established that, let's look at some of the some of the most powerful intrinsic motivators that help runners lace up even on the coldest days:

1. Identity

Running becomes part of who you are—not just something you do when conditions are perfect.

“I am a runner.”

That identity doesn’t change with the weather.

2. Personal Growth

Winter miles build discipline, resilience, and confidence. Each cold run reinforces the belief:

“I can do hard things.”

That mindset carries far beyond running.

3. Mental and Emotional Well-Being

Many runners head out in winter for clarity, stress relief, and emotional balance. Running becomes a tool for mental health—a way to reset, reflect, and breathe. Remembering that this is a gift only you can give yourself is an excellent intrinsic motivator. Personally, this is one of the biggest driving forces for me. When I take the time to reflect on how I feel before my runs and then after my runs, I make the choice to get in the miles regardless of the weather. The mental benefits are just that good! 

4. Commitment to Long-Term Goals

Intrinsic motivation keeps runners focused on the bigger picture. Winter runs are investments in spring goals, stronger bodies, and deeper endurance. These winter runs build the foundation for spring training which leads into the summer training that gets us ready for those fall Bass Pro Fitness Series races.  You’re not chasing instant results then—you’re building something lasting.

5. Gratitude for Movement

Some days, the motivation is simple: appreciation for what your body can do. Running becomes an act of gratitude on those days, rather than obligation. I can never stress this enough. Running is not something you HAVE to do, it's something you GET to do. That mindset can change everything.  

Here are a few more mental shifts to strengthen your intrinsic motivation:

• Reconnect with your “why” – Write it down and revisit it often. Find as many "whys" as you can so they will outnumber your "why nots." 

• Shift focus from pace to purpose – Showing up matters more than speed

• Celebrate effort – Consistency is a win

• Embrace the season – Winter isn’t a setback; it’s a training ground

And there you have it friends. When motivation comes from within, cold temperatures lose their power. Every run becomes a victory of sorts—one that strengthens not just your legs, but your mind. Winter running helps you become gritty! And gritty runners are the ones who get out and get it done! So lace up this winter. Not because it’s easy. But because your reasons "why" outnumber your reasons for "why not." 

Happy Running!

Jesus Absolutely Changes Lives

“Oh, give thanks to the Lord, for He is good! For His mercy endures forever. Let the redeemed of the Lord say so, Whom He has redeemed from the hand of the enemy, And gathered out of the lands, From the east and from the west, From the north and from the south.” Psalm 107:1-3 NKJV

In an inspiring story titled “'My artificial pancreas makes running ultra-marathons much easier'” published by the BBC over the weekend, the writer said: Jonty Brown clearly loves running. He regularly competes in ultra-marathons and he says that thanks to new technology which he has been pioneering as a user, the fact he is also a type 1 diabetic has not got in the way of him pursuing his passion.

The 35-year-old, originally from Harrogate, was first diagnosed with the condition when he was 12 and he vividly remembers that initially he found it incredibly hard to control his blood sugar levels. "When I was diagnosed, it was the first thing that went through my mind: that I was going to have to inject myself multiple times a day," he recalls.

"I was on 10 to 15 finger pricks and five or six injections. I actually had a phobia of needles, so it wasn't a good start."However, with what he describes as "amazing support" from hospital staff in Harrogate and from his family, he did learn to manage his diabetes, though he says he found it easier when he was later given an insulin pump and a blood glucose monitor.Then, two years ago, Jonty became one of the first people in the UK to receive what is known technically as a hybrid closed loop system, but which is more commonly referred to as an artificial pancreas.

He explains: "I have a blood glucose monitor which goes on the back of my arm that continuously checks what my blood sugar levels are. "Then, on the back side of my leg I put my insulin pump." The two devices connect and "talk to each other" through a computer programme or app, he says. "It will try and regulate it for me."

Jonty says the technology, which is now being rolled out to more adults and children with type 1 diabetes, has "absolutely" changed his life.

And, you know, while we should all be thankful for new technology that helps us live longer and healthier lives, we should never fail to thank and sing the praises of the One who truly changes lives. This was something the psalmist understood when he said, "Oh, give thanks to the Lord, for He is good! For His mercy endures forever. Let the redeemed of the Lord say so, Whom He has redeemed from the hand of the enemy, And gathered out of the lands, From the east and from the west, From the north and from the south."

The psalmist went on to list four ways (Psalm 107) the Lord further showed His faithful love and unending mercy to the Israelites. Not only did He deliver them from their Babylonian exile (caused by their own disobedience), but rescued the wanderer, the prisoner, the sick, and the storm-tossed—people He is still rescuing today. 

"They wandered in the wilderness in a desolate way; They found no city to dwell in. Hungry and thirsty, Their soul fainted in them. Then they cried out to the Lord in their trouble, And He delivered them out of their distresses. And He led them forth by the right way, That they might go to a city for a dwelling place." - Psalm 107:4-7

To the lost sinner, God showed His love by putting the drifter on the good path and providing for their needs. Because of His mercy, when they cried out, He didn’t leave the vagrants to wander aimlessly but gave them a permanent home. 

"Those who sat in darkness and in the shadow of death, Bound in affliction and irons—Because they rebelled against the words of God, And despised the counsel of the Most High, Therefore He brought down their heart with labor; They fell down, and there was none to help. Then they cried out to the Lord in their trouble, And He saved them out of their distresses. He brought them out of darkness and the shadow of death, And broke their chains in pieces." Psalm 107:10-14

To the one held down by the cords of adversity or imprisoned because of their rebelliousness, God broke their chains in pieces when they cried out to Him. Because of His mercy, the captive didn’t receive the just penalty due them and because of His love, they were saved from their misery and brought out of darkness into marvelous light. 

"Fools, because of their transgression, And because of their iniquities, were afflicted. Their soul abhorred all manner of food, And they drew near to the gates of death. Then they cried out to the Lord in their trouble, And He saved them out of their distresses. He sent His word and healed them, And delivered them from their destructions." Psalm 107:17-20

To the one suffering from sickness and affliction, God rescued and redeemed them. Even though their trouble could be traced back to their own foolishness, when they cried out to Him, God's love and mercy freed them from their self-imposed ruin.

"Those who go down to the sea in ships, Who do business on great waters, They see the works of the Lord, And His wonders in the deep. For He commands and raises the stormy wind, Which lifts up the waves of the sea. They mount up to the heavens, They go down again to the depths; Their soul melts because of trouble. They reel to and fro, and stagger like a drunken man, And are at their wits’ end. Then they cry out to the Lord in their trouble, And He brings them out of their distresses. He calms the storm, So that its waves are still. Then they are glad because they are quiet; So He guides them to their desired haven." Psalm 107:23-30

To the one who was storm-tossed by the waves and the winds of life, God quieted their fears, stilled their hearts and steered them into a place of serenity. Because of His love and mercy, when they cried out to Him, those who were anxious and restless found peace, tranquility, and comfort.

"Oh, that men would give thanks to the Lord for His goodness, And for His wonderful works to the children of men!"

Thankfully, the same God who delivered the wanderer, the prisoner, the sick, and the storm-tossed in the days of the psalmist is still the same God who delivers all those who are lost, down-trodden, and hurting today. Which is the very reason we are called to "give thanks to the Lord for His goodness, And for His wonderful works to the children of men!" This was to be the response of every person delivered then (hence the reason it was repeated in the psalm), and is to be the response of every one of us who have been or are being delivered today—knowing that we all have been the wanderer, the prisoner, the sick, and the storm-tossed.

But giving thanks to the Lord is not the end of it my friend. We are to tell our stories! The redeemed of the Lord (that’s us) should "say so" that others might be inspired to seek the Lord and receive the same deliverance that we have received. I don't know about you but Jesus absolutely changed my life so much that I can't help but tell others!

Heavenly Father, thank You for reminding us that You are still in the business of saving lives, restoring peace, and providing abundant joy to all those who call upon your Name. Lord, help us to understand that no one is too far gone to receive the forgiveness and redemption that only You can provide. Help us to grasp that we can become a new creation and have a new life simply by turning from our disobedient ways and turning to You. Thank You for your faithful love and your unending mercy Lord. It's in your precious name we pray Jesus. Amen.

Happy Running!

They Won’t Understand

“The person without the Spirit does not accept the things that come from the Spirit of God but considers them foolishness, and cannot understand them because they are discerned only through the Spirit.” 1 Corinthians 2:14 NIV

In a story published by News-Press NOW published Saturday, the writer said: After the City of St. Joseph launched a new initiative aimed at making park facilities safer for its users, a local runner said she generally feels comfortable running on the trails during the day.

Despite the general sense of safety while out running, Terra James pointed out that there are still uneven sidewalks around town that can be hazardous and lead to injuries, regardless of the time of day.

“I will admit at nighttime, when it does get dark, I do not feel as safe running. I do try my best to run during the daytime hours and I do feel at risk,” James said.

James said the biggest issue she's noticed when it comes to safety is uneven sidewalks around town that can be dangerous and lead to injuries, no matter the time of day.
James said when runners choose the road over the sidewalk, it is not meant to frustrate drivers. In many cases, it is simply because the sidewalks are difficult to run on.

And, you know, as a runner who frequently chooses to run on roads rather than sidewalks because they are indeed easier to run on (for a variety of reasons beyond what was stated), I can identify with James. I have come into contact with many drivers who can’t understand why I would opt out of running on a “seemingly safe” sidewalk. But that’s why it takes a runner to understand a runner.

This is something that’s true in our spiritual lives as well. As Paul clearly knew, those who aren’t following Jesus will never understand those of us who do. You see, “The person without the Spirit does not accept the things that come from the Spirit of God but considers them foolishness, and cannot understand them because they are discerned only through the Spirit.”

This means someone not guided by God's Spirit (the person unregenerated by Christ, still operating out of ordinary human reasoning and desires) finds spiritual truths foolish and incomprehensible, viewing them as absurd because spiritual things require spiritual understanding (discernment) to grasp, not just human intellect. Paul states flatly that such a person “does not accept” spiritual truth and will never understand why we believers choose Christ over the world and live in a way that reflects our choice to follow God above man.

In summary, there is a stark divide between the unregenerate and the regenerate man (the unbeliever and the believer). The person without the Spirit resists and ridicules God’s wisdom that we speak about because it's the Spirit who alone grants understanding. Salvation, therefore, hinges on divine initiative—the reason we pray that God would open blind eyes and soften hard hearts. Our confidence, then, rests not in persuasive arguments to win people to Christ, but in the Spirit’s power to transform unsaved people into believers who will gladly receive and cherish the things of God like we do.

So, remembering that those without the Spirit will never understand the things of the Spirit, pray for the lost my friend as you faithfully share the Truths laid out in the Word. Pray that they would have softened hearts to accept Jesus as their Savior and would experience all the amazing benefits that come from being a child of God and growing in the knowledge of Him. 

Heavenly Father, thank You for reminding us that until someone is born again, their spirit is dead unto You and they are dominated by their flesh and their unrenewed mind. That’s why they can’t receive the truth the same way a person can when they’re born again. Help us to understand that the nonbeliever is trying to process spiritual truth through natural thinking, which will never work Lord. Help us to be patient and continually praying for those who are lost so they will come to know You. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Don’t Get Distracted

“Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things.” Philippians 4:8 NKJV

In an interesting story from the Outback published Wednesday, it was reported that An Australian runner took the wrong turn to end all wrong turns this week. Bodhi Jackson was taking part in a five-mile run in Kosciuszko National Park for a triathlon camp, when he got lost. The 17-year-old Sydney local ended up running over 30 miles through rugged terrain in New South Wales’ Snowy Mountains before he was rescued.

“I went a bit too far and forgot to turn around and kept on running,” explained Jackson to ABC News Australia, elaborating that he had been distracted by the “very loud rap music” he was playing at the time. It was only after traveling another 7.5 miles that he realized his error.

Rather than turn back, he kept on going, explaining that, “I wasn’t going to turn around there because then you have to do 24 kilometers.” His hope was to eventually come across a road, where he could hitch a ride back.

Meanwhile, his campmates sounded the alarm, kicking off a seven-hour-long search effort. NSW Police, the National Parks and Wildlife Service, and the NSW Rural Fire Service collaborated in the search, which also included a text blast to nearby phones to keep an eye out for Jackson.

Eventually, a mountain biker came across him and used her phone to alert authorities, who transported him back via helicopter.

“I just wanted to go home and have a choccy milk,” he told ABC, adding that he felt alright, apart from having very tired legs. In a recent Instagram story, he elaborated that, “I am very lucky to be all okay. It was very stupid what I did, learnt lots. That definitely won’t be happening again.”

And, you know, as someone who enjoys listening to music while running, I can definitely empathize with this young runner. The right lyrics and beat can speak to a person and cause them to meditate so hard on the song coming through their ear buds that they don’t pay attention to the direction they’re going. Music has the power to do that.

 
Which is the very reason, believers must guard their hearts and minds by paying careful attention to what they’re allowing to come into their ear gates. You see, what gets into our minds and hearts through what we set our ears upon is what we will eventually think about. Paul understood this concept and said, “whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy, meditate on these things.”

 
These, Paul would say, are the fruit and the food of the mind that is guarded by the peace of God. When we put these good things into our mind, they stay in our mind and then come forth from us.

“And no wonder! For Satan himself transforms himself into an angel of light.” 2 Corinthians 11:14 NKJV

“The thief does not come except to steal, and to kill, and to destroy. I have come that they may have life, and that they may have it more abundantly.” John 10:10 NKJV

On the flip side, we know that the devil is a master counterfeiter who comes only to “steal, and to kill, and to destroy.” And what better way to indoctrinate and influence the unsuspecting to fall into sin than through secular music that’s the complete opposite of the true, pure, and noble things Paul calls us to ponder and ruminate on?

“When the morning stars sang together, And all the sons of God shouted for joy?” Job 38:7

“Oh, sing to the Lord a new song! Sing to the Lord, all the earth. Sing to the Lord, bless His name; Proclaim the good news of His salvation from day to day.” Psalm 96:1-2

 
You see, God created music for His glory and as a means for people to worship Him with their whole hearts. In fact, angels sang at creation and Scripture has over 100 commands to praise God in song, using instruments and voices (Psalms, Exodus). And since music brings glory to God, expresses joy, builds up believers, and reflects His holiness, it’s no wonder the enemy pollutes it and then mass markets it. Satan wants the praise rightfully due God and will use deceptive melodies to distract and to destroy those who are oblivious to his tactics.

 
So, don’t be fooled my friend. What you allow to get into your mind, whether through your eye gates or your ear gates, has the power to either keep you on course or to sidetrack you. Be discerning and be diligent when selecting your playlist so you won’t be left saying, “I am very lucky to be all okay. It was very stupid what I did, learnt lots. That definitely won’t be happening again.”

Heavenly Father, thank You for reminding us that music has the power to draw us closer to You or to lead us astray. Help us to understand this so we would avoid being distracted and deceived by the enemy’s tactics. Help us to guard our gates Lord, so that we can have the peace of God that guards our hearts and minds. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Envy Will Cause you to Slip

“But as for me, my feet had almost slipped; I had nearly lost my foothold. For I envied the arrogant when I saw the prosperity of the wicked.” Psalm 73:2-3 NIV

In a heartbreaking story titled “Runner died falling off knife-edge ridge while picking up his dog” published by BBC News yesterday, it was reported that a dad-of-three training for a 100-mile race fell to his death from a knife-edge mountain ridge while reaching for his dog, an inquest has heard.

Thomas Smith, 36, suffered "catastrophic" injuries when he plummeted from Crib Goch ridge on Yr Wyddfa - Snowdon - on 16 August.

His partner, Shelly Price, told the hearing in Caernarfon Thomas lived an "incredibly active life" and was "excited" about the route.

She said the plasterer, from Bolton, Greater Manchester, was due to climb Yr Wyddfa twice in one day as part of his training for an ultra marathon the following weekend. The inquest was there was "perfect visibility" that day.

Shelly Price said she had spoken to him on the phone that morning after he had taken the Watkin Path to the summit."He was very excited about the rest of the day," she said.

Walker Stuart Alder was also on Crib Goch, which reaches 3,028ft (923 metres), at about 11:30 BST with his two children when he saw Smith with his spaniel.

He told the inquest: "The man leaned forward and reached for the dog. He lost his footing and tripped and fell off the ledge."

He called 999.

Fellow hiker Connor Holler was carrying a large first aid kit with trauma equipment, and managed to reach Smith. He said, "it was instantly apparent that he had suffered catastrophic injuries". He bandaged Smith's head, but he then stopped breathing and had no pulse.

And, you know, as sad as this story is, it serves as a reminder that, despite our best attempts to stay on course, we can lose our footing in the blink of an eye and reap the consequences from doing so. The same can be said in our spiritual lives as well—something David attested to when he said, “But as for me, my feet had almost slipped; I had nearly lost my foothold. For I envied the arrogant when I saw the prosperity of the wicked.” David went on to relay what he saw.

"They have no struggles; their bodies are healthy and strong. They are free from common human burdens; they are not plagued by human ills. Therefore pride is their necklace; they clothe themselves with violence. From their callous hearts comes iniquity; their evil imaginations have no limits. They scoff, and speak with malice; with arrogance they threaten oppression. Their mouths lay claim to heaven, and their tongues take possession of the earth. Therefore their people turn to them and drink up waters in abundance. They say, “How would God know? Does the Most High know anything?” This is what the wicked are like—always free of care, they go on amassing wealth. Surely in vain I have kept my heart pure and have washed my hands in innocence. All day long I have been afflicted, and every morning brings new punishments. If I had spoken out like that, I would have betrayed your children. When I tried to understand all this, it troubled me deeply till I entered the sanctuary of God; then I understood their final destiny." Psalm 73:4-17 NIV

Thankfully for David, the Lord helped him to understand the consequences that awaited those people he had envied or begrudged for their seemingly ideal life in this world (Psalm 73). He came to realize that those who were far from God in this world never really gained anything of infinite value.

“Those who are far from you will perish; you destroy all who are unfaithful to you. But as for me, it is good to be near God. I have made the Sovereign Lord my refuge; I will tell of all your deeds.” Psalm 73:27-28

You see, there's nothing in this world that will last into eternity—no fame, no fortune, no popularity, and no prosperity. And those who are far away from God will perish alongside all those who remained near to God. 

But this is the deal, those who made the sovereign Lord their refuge in this life will inherit eternal life and all the riches of God’s kingdom to come, thereby trading the comforts of the world for the treasures of heaven. But those who chose to embrace the comforts of this world (the ones we are prone to envy because of their seemingly carefree life) will bring upon themselves eternal damnation.

 And considering that eternity is forever, those who chose to follow God were the wiser.  They were actually the ones to be envied in the end. Wouldn't you agree? 

So, refuse to envy or be jealous of the wicked my friend. They may appear to have it all while they are here on this earth, but you can be sure that their success is very short-lived, and in the end they will find they actually had nothing. Follow the Lord and stay near to Him at all times so you can keep your footing and prevent slipping into a spiritual death. 

Heavenly Father, we thank you for this reminder that those who live for the world will perish, but those who live for you will have eternal life. Help us to be content in this life Lord, and to know that any suffering or hardships we go through are not only working for our good but will be distant memories when we enter into heaven with You. Help us to stay faithful in this life God, that we won’t lose our footing and be counted among those who will perish in the end. It’s in your precious name we pray Jesus. Amen. 

Happy Running!

Bass Pro Midweek Motivation - Review the Basics

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about why it's a good idea to come back to the basics of running from time to time. This was something I was thinking about as I facilitated week one of another Couch to 5k six-week program earlier this month. As a running coach and the Wellness Coordinator for our local county health department, this is a program I've been teaching several times a year for many years and a program that must begin with a solid foundation built on the basics of running. 

In addition to talking about things like proper footwear, we talk about proper form and proper breathing techniques. Now, if it's been a while since you thought about the way you breathe, and if there might be tweaks to help with performance or tricks to make it easier, you're not alone. "How should I be breathing?" is one of the most common questions I receive. 

Which means this is something we should definitely be talking about whether we're new to running or have been running for a long time. After all, we should always be looking for ways to improve right? Especially with so many runs to train for in the Bass Pro Fitness Series of events. Check out their website to see the two new ones they've added for their 20-year celebration!!! It's gonna be a great year of running!

So without further ado, check out this informational article (with my two cents thrown in of course) published recently that I thought held some valuable information:

New Runners Are Breathing Wrong—Here’s How to Fix It

When you’re just starting, running can feel impossibly hard. Learning how to breathe will make it way easier.

Long-time runners often talk about the runner’s high—that euphoric state of flow in which it feels like all is right with the world and you can run forever. Non-runners find it an alien concept. Beginner runners might be even more baffled because, most likely, they are too busy struggling to breathe (never mind experiencing euphoria).

In part, that’s because breathing while running isn’t something newcomers are accustomed to doing, and it’s often the thing they’re doing wrong.

“It’s a skill,” says Bob Williams, a Eugene, Oregon, coach who has coached everyone from beginners to national champions. “It takes a while.”

I myself discovered this the first time I tried to run farther than 5K. Somewhere around the 6K mark, I was fatiguing, struggling for breath. Then suddenly, I felt an inrush of air into parts of my lungs I didn’t even know existed. I was instantly energized and able to keep going until, a couple of kilometers later, it was my legs, not my lungs, that told me it was time to quit.

At the time, I didn’t know what had happened. Now, I know that this was the moment when I learned to breathe more effectively.

Find the Right Breathing Rhythm for You

A big piece of effective breathing is to stay calm and take deep, full breaths. Many beginners breathe too quickly—sometimes as rapidly as inhaling on one step, exhaling on the next—a breathing rate that could easily be as high as 80 or 90 breaths per minute. “Managing your breathing can be difficult for those who don’t understand it,” Williams says. “They’re trying to breathe too fast.”

Breathing too rapidly means there’s not enough time to fully fill your lungs. Rapid, panting-style breathing is also a formula for hyperventilation, in which, even though you’re not getting as much oxygen as you need, you do manage to exhale so much carbon dioxide that your blood chemistry changes. The result: dizziness, seeing spots, and “ragged breathing,” in which your breathing is irregular, gasping, or otherwise uncomfortable.

To avoid this, reverse your initial inclination and slow your breathing, allowing deeper, more effective breaths. How much slower? Williams suggests taking three strides to fill your lungs, then two to exhale. That cuts you from 80 to 90 breaths per minute to something more like 32 to 36—far more effective.

The asymmetry between the recommended inhalation and exhalation is because it takes more effort, and therefore more time, to inhale than to exhale, adds Scott Christensen, head of coaching instruction for USA Track and Field.

Not that you actually need to count breaths and strides. Some coaches urge runners to do this, but that takes a great deal of body awareness—and is probably unnecessary except as a check to see if what you are doing is in the right ballpark. Charlotte Lettis Richardson, who has coached a wide array of high school and post-collegiate runners in Oregon, urges runners—especially new ones—not to overthink the rhythm of your breath. What she suggests is simply that before you start, you take a few deep, controlled breaths. “Try to relax,” she says. “I’m a big believer in getting to the start relaxed,” regardless of whether that’s the starting line for a race or the start of a training run. “Take a couple of deep breaths, relax your shoulders, then take off.”

Breathe Like an Opera Singer

Equally useful—and often challenging even to experienced runners—is learning to breathe diaphragmatically. This type of breathing, often called belly breathing, is probably what I discovered with that sudden inrush of air 6 kilometers into my run. If you are a trained singer or play a wind instrument, you probably already do it. If not, you likely do the reverse, called chest breathing.

Chest breathing involves relying heavily on the muscles of the chest to fill your lungs, often while tightening the abs to hold in the gut in an effort to look like someone from the cover of a romance novel. This impedes the diaphragm from doing its job, because the diaphragm is designed to draw air into the lungs by pulling downward toward the abdomen. It can’t do that if you are trying to suck in your gut, because there is then nowhere for your gut to go to get out of its way. (Note: Belly breathing still uses the chest muscles, but the diaphragm dominates.)

To see which you are doing, stand up, put your palm over your belly button and take a deep breath. If your hand moves up, you are chest breathing. If it moves outward, congratulations, you are belly breathing.

How to Find Your Belly Breath

Changing from chest breathing to belly breathing can be difficult, especially if you’ve been chest breathing for decades. For most people, it’s likely to take a good deal of practice. Start by lying on your back, again with your hand on your stomach. If you are lucky, you will now be belly breathing. If so, monitor what you are doing, then stand up and try to do it on your feet. From there you can proceed to walking and then running.

If, lying on your back, you are still chest breathing, stand up and bend over into a toe-touch position. Don’t attempt a stretch, the goal is just to get into that bent-over position, from which most people simply cannot chest breath. Then try to do it on your back, standing up, etc.

Still struggling to find it? Williams has another suggestion. Practice by lying on your back with a heavy book on your stomach (to make it a little more difficult) while taking deep, slow breaths. (Don’t rush, or you’ll hyperventilate.) Breathing in through your nose, he says, should make this easier to do, though once you master it, you should be able to do it while breathing in through both your nose and your mouth. From that, graduate to standing in front of a mirror. Practice for several minutes every day for the first three weeks, he suggests, then three to five times a week until it becomes natural.

3 Tips to Breathe Better While Running

Start Slow (Even Slower Than You Think)

One of my coaching mantras has long been that beginners always run too fast. That’s because the first 30 to 60 seconds feel easy (mostly because it draws from anaerobic energy sources). Then reality sets in, and your breathing can’t keep up. No amount of belly breathing training will help if you’re breathing rapidly thanks to an aggressive starting pace. If this is you, start so slow that you’re almost walking.

Try the Run-Walk Method

It takes time for our bodies to adapt to running, and some form of a run/walk pattern might be the best way to do it. That will keep you from getting so overextended in any given bout of running that you can no longer control your breathing.

*30sec/30sec run/walk intervals is a great place to start if you're new to running. This also works well for runners wanting to run farther but find that they don't have the endurance to do it with no walk breaks. 

Relax Your Upper Body

Beginners often tend to flail their arms or carry them very high, often with clenched shoulder muscles. This, Lettis Richardson says, might interfere with getting deep, full breaths. (Even if it doesn’t, it’s going to make your shoulders and neck tired.) Not that experienced runners don’t often have the same problem. If you’ve ever observed a track practice, you may have heard coaches call out to a runner, “Relax!” or words to that effect. This is what they are talking about.

*This is a posture that even seasoned runners can find themselves in. Especially as they become fatigued. Check your form and check it often. Think of trying to hold a potato chip in your hand without breaking it. When the hands are relaxed, it helps the rest of the body follow suit. 

Avoid the Hype

If you search around, you’ll find all kinds of other advice, but most isn’t necessary. Nasal strips are making a comeback, for example, but for most people, they have no meaningful effect on running performance other than possibly making you feel good.

You can also find discussion threads advising runners to breathe in through their nose and out through their mouth (or some variant on that). The argument is that breathing in through your nose stimulates the release of the vasodilator nitric oxide in the nasal cavities, from which it enters the lungs and hence the bloodstream.

*This was something I was told to do decades ago when I was new to distance running. Needless to say, I don't do this anymore. Breathing in through your nose and out through your mouth is a common technique used for relaxation, stress relief (like the 4-7-8 method), and sometimes during exercise, as it helps filter air and release carbon dioxide efficiently, but it's best for calming; for intense activity, mixing nose/mouth breathing or even breathing fully through the nose (when possible) offers more oxygen, while nasal breathing generally promotes better sleep, focus, and overall oral health by humidifying air and engaging the diaphragm.

A recent Slovakian study, however, has found that this had no significant effect on performance (although the study focused on the number of reps one could do bench pressing, not on running). And the reality is that it is very difficult to run while breathing solely through the nose.

Perhaps the best wisdom remains a quote attributed to pioneering coach Arthur Lydiard: “Breathe through the mouth, breathe through the nose, suck it in through the ears if you can.”

And there you have it friends. Learning how to breathe well will pay dividends in the long run (literally). But like everything else, it comes with practice. So put in the work and you'll be "breathing easy" on all your runs. Happy Running!

Committed Training Pays Off

“For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come.” 1 Timothy 4:8 NKJV

In a story published by The National yesterday, it was reported that PAPUA New Guinea distance runner Dilu Goiye clocked an outstanding 34 minutes and 21 seconds over the 10km World Cross Country Championship course at the Apalachee Regional Park in Tallahassee, Florida, United States, on Saturday.

Athletics PNG described his achievement as “the benefit of consistent training over an extended period of time.”

Gore, who has resumed training at Goroka’s National Sports Institute only a week after the Palau Games, was “the most committed to training last year and it was this consistency that earned him selection for the World Cross Country Championships.”

And, you know, as this story illustrates, committed physical training can reap a lot of rewards. Not only can it earn a person a PR (Personal Record), but committed and consistent exercise improves our health, our stamina, and even our mental clarity--all things that can help us serve God by serving others. Yet even at its best, working out touches only the outer man.

Which is the very reason Paul said, “For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come.” It was a reminder that a believer's first priority is to exercise the soul, since such training is of benefit both today and in the life that awaits us beyond the finish line.

You see, the benefits of physical exercise stop at the grave. And although running and working out can lengthen our life and greatly improve the quality of it, it cannot give us eternal life or teach us the way in which we should walk to live a righteous life. Godliness, on the other hand, affects "all things" and every part of our lives. Which is the very reason we must put in spiritual training each and every day to ensure that we live a life that honors God through reverence, obedience, and devotion—something made possible by reading the Scriptures and applying them to our lives, praying, and meditating on the Word. This is how we train spiritually and this is the commitment and consistency that comes with the greatest PR and reward... a Personal Relationship with Jesus and the godliness that leads to eternal life.

“But seek first the kingdom of God and His righteousness, and all these things shall be added to you.” Matthew 6:33 NKJV

So, seek Jesus first and above all else my friend. Set aside time for Bible study, prayer, meditation, and fellowship with other believers. Be committed and be consistent in your spiritual training knowing that these important disciplines will ensure that everything else will be added

Heavenly Father, thank You for reminding us that while it’s important to treat our bodies as temples and to honor You with them, it’s most important to exercise our spirits so we can grow in knowledge, perseverance, and the godliness that leads to eternal life. Help us to do this Lord that we might continually grow in our relationship with You. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Give Your Life as a Tribute to God

"Year after year, each visitor would bring his tribute: articles of silver and gold, clothing, weapons, spices, horses, and mules." 1 Kings 10:25 BSB

In a story titled “Endurance Runner to Enter Finger Lakes on “Run for America’” published yesterday, it was reported that endurance athlete Noah Coughlan is on the verge of making history as only the third person to traverse every U.S. state entirely on foot.

Coughlan recently completed his run across Vermont — his 42nd state — and entered New York near Hoosick, marking his 43rd state on his nationwide journey. His route through New York is expected to take him through Albany, Utica, Syracuse, Rochester, and Buffalo.

Coughlan is undertaking the effort as part of his “Run For America: A Tribute to the American People,” a solo endurance run honoring everyday Americans and military veterans while promoting unity and appreciation for the nation’s shared history. He runs alone, pushing a jogging stroller, carrying his supplies, and flying a large American flag.

Despite winter weather, physical fatigue, and the demands of long-distance running, Coughlan has continued forward, making personal connections along the way with World War II veterans, active-duty service members, elected officials, students, and members of the public…

As of late December 2025, Coughlan was well into the northeastern portion of his journey. He is expected to finish the continental United States in Oregon around May 2026, then run approximately 1,000 miles across Alaska before completing his journey across all 50 states on July 4, 2026, in Honolulu, Hawaii — coinciding with the nation’s 250th birthday.

And, you know, giving a tribute to a person or group who's deserving of it because of something they did or the status they hold is nothing new. Tributes in the form of money, goods, or labor were routinely made by one nation or ruler to another as a sign of submission or allegiance in the Old Testament times. For instance, during the reign of King Solomon, Israel was a dominant power, and many neighboring nations brought tribute to him, acknowledging his authority and seeking peace. The Bible tells us that "Year after year, each visitor would bring his tribute: articles of silver and gold, clothing, weapons, spices, horses, and mules."

From a spiritual perspective, the concept of paying or 'giving a tribute' can be seen as a metaphor for the believer's duty (that's us!) to honor God, the Ruler of the universe, with their time, talents, and treasures. Just as nations paid tribute to acknowledge the authority of a ruler, Christians are called to offer their lives as a living sacrifice to God, recognizing His sovereignty and lordship.

"I will give thanks to the LORD with all my heart; I will recount all Your wonders. I will be glad and rejoice in You; I will sing praise to Your name, O Most High." Psalm 9:1-2

 

This is something we do by giving thanks to the Lord with our whole hearts and fully giving of our time, talents, and treasures to make His great Name known (recounting all His wonders to the world) and to expand the Kingdom. After all, God owns everything and there's absolutely nothing we can give Him that He has not first given to us. In light of that, our tribute to God can only be our undivided devotion, a lifetime of service, and lips that continually sing praise to the Name of the "Most High." 

"Therefore I urge you, brothers, on account of God’s mercy, to offer your bodies as living sacrifices, holy and pleasing to God, which is your spiritual service of worship." Romans 12:1

So, on account of God's great mercy and ultimate authority, vow to give your life as a tribute to Jesus my friend—by offering your body and your life as a living sacrifice, "holy and pleasing to God, which is your spiritual service of worship." Running the race for Him won't be easy. But continue pressing forward despite any obstacles, even if you have to do it alone, knowing it will be worth it in the end. 

Heavenly Father, thank You for reminding us that, in light of the great mercies you have graciously bestowed on us, we are to give our lives as tribute to You. Help us to do this joyfully Lord that we might never lose the strength to serve You and so that others would be inspired to seek You by our examples. It's in your precious name we pray Jesus. Amen. 

Happy Running!

Steer Clear of Angry People

“An angry man stirs up strife, And a furious man abounds in transgression.” Proverbs 29:22 NKJV

In an international news story titled “Do you know who I am?' HOKA distributor CEO resigns after allegedly beating workers in abandoned church” that popped up on my feed yesterday, it was reported that The head of Joyworks&Co, the Korean distributor for running shoe brand HOKA, has stepped down after admitting to assaulting subcontracted workers.

CEO Cho Sung-hwan allegedly called subcontracted employees to an abandoned church building in Seongsu-dong, eastern Seoul, where he verbally and physically assaulted them. According to reports, Cho repeatedly slapped employees while shouting, “Do you know who I am?” He also reportedly kneed an employee in the face, with victims suffering fractured ribs, concussions and other injuries.

Cho initially claimed that the subcontractors were spreading false information and that the altercation involved physical contact by both parties, but later apologized.

“I sincerely apologize for the outrage and disappointment my inappropriate actions have caused,” Cho said in a personally issued statement. “This incident is entirely my fault and cannot be justified.”

“I am well aware that there is no justification for the use of physical force under any circumstances,” he continued. “But I failed to control my emotions in the moment and made an irreversible mistake. I offer my heartfelt apology to those who were hurt by my reckless behavior.”

Cho will resign from his post and withdraw from the company’s day-to-day management, Joyworks&Co announced in a statement on Wednesday.

And, you know, as this story clearly shows, people prone to anger (hot-tempered, furious) create unnecessary conflict (strife, dissension) and commit many sins—sins that have lasting consequences (to themselves and to those they unleash their wrath upon), even if a person truly repents. Hence the reason Solomon said, “An angry man stirs up strife, And a furious man abounds in transgression.”

 
You see, uncontrolled rage is destructive to relationships and to a right walk with God. An angry person—not a person who has occasional righteous anger but a person who is known for being antagonistic or hostile—actively and purposely causes arguments, divisions, and chaos in families, churches, companies, and communities. Their mere presence brings uneasiness and causes those around them to walk on egg shells.

Furthermore, the person who is notorious for their unchecked rage, is continually involved in crimes, conflicts, and wrongdoings, as their uncontrollable wrath leads them away from God's will and into repeated and multiple moral failings. 

“Make no friendship with an angry man, And with a furious man do not go, Lest you learn his ways, And set a snare for your soul.” Proverbs 22:23-24

This is the reason we are called to avoid angry people altogether, making no friendship with them, lest we learn their ways and take on their ungodly behavior—something that sets a snare for our souls. 

So, don’t allow yourself to be prone to anger or to associate with anyone that is unable to control their emotions my friend. Doing so will only cause trouble and heartache for you and for those around you. 

Heavenly Father, thank You for reminding us that angry people have little to no self-control and are dangerous to associate with for so many reasons. Help us to be discerning when choosing friends that we might not associate with those who are not at peace with You and therefore not at peace with themselves or their fellow man. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Avoid the Sin of Hate

“'You shall not murder.” Exodus 20:13 NKJV

In a disturbing story titled “Former pro runner charged with first-degree murder” published by Canadian Running Magazine on Tuesday, it was reported that Matthew Molinaro, the 2018 NCAA DIII 800m champion and former HOKA pro runner, was arrested for the premeditated murder of his ex's boyfriend on New Year's Eve. The victim was 26-year-old Milford, Mich., resident Peyton Bilbia.

According to media reports, Milford police began the investigation on the afternoon of Dec. 31 while conducting a welfare check at Bilbia’s home on the request of his girlfriend, who had not been able to get in contact with him. The police and fire department forced entry into the man’s apartment, where he was found dead with multiple stab wounds.

Detectives gathered evidence that pointed to Molinaro, 29, as a suspect; he was arrested that evening at a Royal Oak, Mich., club. On Monday, the Oakland County Prosecutor’s Office revealed the alleged attacker had previously been in a relationship with Bilbia’s girlfriend, who, earlier that month, had obtained a personal protection order against Molinaro…

Molinaro is currently being held without bond at Oakland County Jail; if convicted, he could serve life in prison without the possibility of parole. His probable-cause hearing is scheduled for Jan. 19.

“Whoever hates his brother is a murderer, and you know that no murderer has eternal life abiding in him.” 1 John 3:15 NKJV

And, you know, while most forms of murder are illegal and prosecutable by law, as they take the life of another human being created in God’s image, the Bible extends the definition of what it means to be a murderer to a higher level, saying that “Whoever hates his brother is a murderer.”

You see, to hate a brother is to murder him in our hearts… something that always precipitates the actual action. And although, we may not carry out the actual deed (because of cowardice or fear of punishment) as Molinaro unfortunately did, when we hold on to hate, we harbor extreme malice and hostility to the point that we wish that person were dead. 

This hatred is also shown when we ignore another person to the point that we treat them as if they were dead. Hatred, then, can be shown passively or actively. Either way, enmity with another person is deadly and is a direct violation of the commandment “You shall not murder.”


Spurgeon describes it this way, “Every man who hates another has the venom of murder in his veins. He may never actually take the deadly weapons into his hand and destroy life; but if he wishes that his brother were out of the way, if he would be glad if no such person existed, that feeling amounts to murder in the judgment of God.”

Furthermore, we know that no murderer has eternal life abiding in him: To live in the practice of murder—or to have a lifestyle of the habitual hatred of their brethren—is a demonstration that a person is not born again, no matter what they profess. Pretty scary isn’t it?

“‘But I say to you, love your enemies, bless those who curse you, do good to those who hate you, and pray for those who spitefully use you and persecute you,” Matthew 5:44

“who “will render to each one according to his deeds”:” Romans 2:6

So, refuse to fall into the trap of hating someone my friend, no matter how badly they might have hurt you. Pray for them instead, knowing that God is a righteous judge who will render to each person exactly what their life merits in the end, without favoritism or partiality. This will not only keep your heart free from the bitterness (which harms you in so many ways) that only leads to death, but will allow you to live a life full of joy. 

Heavenly Father, thank you for reminding us that hating someone in our heart is just as bad as killing their physical body. Help us to move past any hurts that we are still holding onto and to pray for those people who have caused them. Help us, Lord to remember that You see everything and that one day everyone will be held accountable for their deeds. It’s in your precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Skipping the Treadmill Could be Holding you Back

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about the weather... again. With an expected high of 66 today and 65+ tomorrow (and a pretty decent extended forecast considering it's January), running on the treadmill might not be on your radar. But it should be if consistency and growth are on your resolution list for January, February, and March.

As someone who routinely does not run on the treadmill, I found what Matt Rudisill said in a recent article published by Runner's World not only interesting but something that might have even die hard treadmill avoiders (like me) considering hopping on the "mill" from time to time. Without further ado then, this is what he said (*with my two cents thrown in of course):

When the weather dipped below freezing for the first time this winter and the sun began to set at 4:30 p.m., I knew I’d have to leave my typical after-work miles behind. Cold weather and early darkness have always been an easy one-two punch to my running motivation.

I’d also long held another line in the sand: I didn’t run on treadmills—at least not since high school gym class. I took to calling myself a “purist” because I didn’t think running was worth it if it wasn’t outside in nature. I believed my cause was noble, but really, I was just piling up excuses not to run in the winter.

This year, I decided to treat treadmill running as an experiment designed to remove my usual excuses and see if I could stay consistent when the season changed. I set out to complete one to two easy runs per week over the course of a month and reflect on my experience to determine if treadmill running was, in fact, the key to consistency that I was missing for years.

My Initial Impressions Getting Back on the Treadmill

My experiment started after work in late November. I turned to one of the Bowflex treadmills we have at Runner’s World headquarters. Earlier in the day, my editor casually mentioned that my Apple Watch would sync directly to the treadmill for a more accurate reading, a suggestion that made me more excited to get started on my test.

I walked up to the treadmill and the first thing I noticed was that if I wanted to, I could put my Netflix password into the built-in monitor and watch the final season of Stranger Things while running. While this isn’t very advanced as far as treadmill features go nowadays, the shift from the bare-bones experience I remember from a decade ago in high school gym class amazed me.

I decided to go simple for my first run, tapping in with my Apple Watch and committing to a 30-minute easy effort with just a podcast to entertain me.

The run itself was good, but left me puzzled. I immediately focused on how each foot strike offered a different sensation than I was used to. After a minute of adjusting the belt speed, I settled into a pace that felt similar to my outdoor easy runs. What I found, though, was that the treadmill speed read a completely different pace than my outdoor runs. After 30 minutes at zero incline, I completed just 2.56 miles at an 11:51 pace with my heart rate right at my usual 150 beats per minute. That 11:51 average was nearly two minutes slower than my outdoor 10:00 easy pace, but I felt like I was right at my normal outdoor effort level.

Still, I walked away encouraged. I logged a run, avoided the weather, and felt great doing it.My experiment continued with more 30-minute easy runs over the next couple of weeks. Each one raised the same question: Why did an effort that felt identical to my normal 10:00 outdoor easy runs translate to a treadmill pace of well over 11:00 per mile? Adding to the confusion, my new watch (a Coros Pace 4) consistently recorded slightly longer distances than the treadmill itself displayed.

After my third run, I brought all my questions to a chat with Birmingham-based RRCA Level II- and USATF-certified run coach Alex Morrow, founder of Resolute Running. I described to him how, on the treadmill, I felt I was giving a similar effort to my outdoor runs, but was running at a significantly slower pace, and I asked him why he thought this was the case.

“When you’re outside and you’re running at an easy pace, you’re looking at the trees, you’re waving at other runners, and your mind gets to dissociate from what you’re doing,” Morrow says. “When you’re on a treadmill, there’s very little stimulation,” beyond your body moving.

Because I’d been running exclusively outdoors since high school, I was used to looking around at the cars as they passed by, the birds in the air, and any number of distractions along my route. As soon as I hopped on the treadmill, though, none of that was there to capture my attention. Right away, I locked in on the difference in every step, and became consumed by how far off my pace ended up being from what I expected.

Why I’ll Continue Treadmill Running Through Winter

Changing a long-held belief is tough, especially when it’s rooted in identity. “It’s like turning a battleship around,” says Morrow. “It takes time and it’s never easy.” In my case, the belief that “real runners” don’t use treadmills stuck around for years.Once I started running on one, though, I accepted it as a suitable tool for consistent running almost immediately. The hardest part of flipping my mindset wasn’t logging the miles or dealing with boredom, it was simply stepping onto the belt in the first place.

If you’re new to treadmill running, or have avoided it for the same reasons I did, my best advice is trying it with an open mind. Don’t worry if your pace looks slower than what you’re used to seeing outside. That mental hurdle of mine ended up not really mattering much. I let effort guide my runs, podcasts entertain me, and I judge my success based on time on feet rather than actual miles.

My biggest takeaway from the experience was consistency. According to Morrow, that’s where treadmill running becomes one of the most powerful tools a runner can use, especially in the winter.

Through my trial efforts, I realized I wasn’t frustrated with the treadmill itself, I was simply focused on learning more about my running. Curiosity helped me keep a steady schedule, and in just a few weeks, I’d already run more in the winter than I had in years.

“Consistency is so much more important than having one killer workout,” Morrow explains. “I would much rather you have four or five average workouts than three killer workouts.” That idea counters how a lot of runners think about training, especially when motivation dips. It’s flashy to chase breakthrough days in perfect conditions, but you build fitness by stacking days together, even when the circumstances aren’t ideal.

For runners who live in areas heavily impacted by harsh winter weather, the treadmill is a saving grace. “Something is always better than nothing,” Morrow says. “Jogging three miles on a treadmill is better than skipping your workout completely because it’s cold outside.”

When weather threatens to derail a week of training, the opportunity that a treadmill provides becomes crucial to your development as a runner. “Consistency creates physiological adaptations in your body that allow you to reach your goals,” Morrow says. Those adaptations include aerobic fitness development, running economy, capillary improvement, VO2 max increase, lactate threshold fitness, he continues. It’s adaptations like these that establish an excellent fitness base for marathon training.

Looking back on my career as a recreational runner, my biggest mistake wasn’t refusing to run on the treadmill, it was letting that ignorance cost me months of consistent running every year. Now, the excuses that held me back are gone. I’m looking forward to using the treadmill to not only knock out frequent easy runs, but conquer the occasional interval workout or speed session. Heading into the new year, I’m already in better shape than I’ve been in years’ past.

And there you have it friends. Consistency is a great reason to consider treadmill running. It can not only help you reach your physical goals but has another component that's totally underrated... the mental one. Treadmill running gives you staying power because it takes mental grit to overcome the boredom and monotony of remaining in the same place with no actual forward movement. A treadmill can help you train your mind which is a crucial element in reaching the finish line. So, consider this alternate form of training knowing that the bitter cold of winter (and ice) won't stay permanently gone.  Happy Running!